Diabetes Forecast

Wild Rice Soup

Per Serving

Wild Rice Soup

Makes: 10
Serving Size: 2/3 cup
Calories 105
Fat 5 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 13 g
Fiber 2 g
Sugars 4 g
Cholesterol 0 mg
Sodium 195 mg (without added salt)
Protein 4 g
Choices: Starch 0.5, Vegetable 1, Fat 1
  • Makes: 10
  • Serving Size: 2/3 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes


2 Tbsp. olive oil
2 carrots, peeled and diced
2 celery stalks, diced
1 large onion, diced
1 small green pepper, diced
3 cups low-fat, reduced-sodium chicken broth
Herb Bag
3 sprigs fresh parsley
3 sprigs fresh thyme
1 garlic clove, peeled, left whole
dash crushed red pepper flakes
1 1/2 cups cooked wild rice
1 cup fat-free half-and-half
1/4 cup toasted almond slivers
Salt and pepper to taste


  1. In a large saucepan, heat the oil over medium heat. Add the carrots, celery, onion, and green pepper and sauté on medium-low for about 10 minutes. Add the broth and bring to a simmer.
  2. To prepare the herb bag, add the herb bag ingredients to a square of cheesecloth, and tie it up. Place the herb bag in the simmering broth and vegetables. Continue to simmer for 15 minutes. Remove the herb bag from the broth.
  3. Add the wild rice and simmer for 8 minutes more.
  4. Add in the fat-free half-and-half, almonds, salt, and pepper and heat through, but do not boil.

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